In the year 2019, US News and World report quoted a diet called DASH as one of the top diets in the world, and soon the world of social media and celebrities’ social media feed got buzzed with this diet and benefits. But what is the DASH diet in reality? Who can follow it and how it can benefit people living in the Indian environment and diet condition? These are some of the questions that Nutritionist Avni Kaul (a.k.a. India’s leading dietician and nutritionist and top weight loss expert) answers.
What is the DASH diet?
Today the globally popular DASH diet was invented in the 1990s by a team of medical researchers from the National Institute of Health in response to the rise of cardiovascular disease in the USA. The Dietary Approaches to Stop Hypertension (DASH) is an eating plan to lower or control high blood pressure. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium, and calcium — nutrients that help lower blood pressure
Depending on your health needs, an experienced a nutritionist can prescribe two broad forms of the DASH diet and these are:
The Standard DASH Diet: This plan limits sodium consumption to 2,300 milligrams (mg) per day.
The Lower-Sodium DASH Diet: This version calls for limiting sodium consumption to 1,500 mg per day.
What Food is prohibited under the DASH Diet? – DASH diet restricts or limits the intake of the following food:
· Added-Sugary products: Sodas, Bakeries, Pasta, Noodles, candy, cookies, sodas, and canned or sugar-added fruit juices.
· Full-fat dairy products like – full-fat milk, cheese, paneer, etc.
· Enriched Grains: White bread, pasta, plus things like packaged potato snacks.
· Canned, frozen, and Junk food as it contains an elevated level of sodium like -frozen meat, junk food, etc.
· No or very limited alcohol intake as it can put stress on blood pressure, and put added stress on the liver.
What food is prescribed under the DASH diet?
Though the DASH diet plan is specifically designed for each person depending on his/her physical conditions, cultural diet background, daily routine, etc by an expert nutritionist and dietician – still some of the common food that DASH includes are
· Seasonal fruits: like guava, apples, oranges, unripe bananas, and berries, or any variety that is low in sugar.
· Green vegetables: any fresh and green vegetables, unless you have other health issues that bar particular vegetables.
· Whole grains: Whole-grain breads, brown rice, quinoa, and oatmeal.
· Fat-Free Dairy: like toned milk, fat-free curd, soya milk, etc.
· Lean meat or meat with relatively less quantity of fat like skinless chicken, low-fat fish like tilapia, Indian salmon, Catla, Indian pomfret. Singhara etc.
· Unsalted nuts and seeds like raw almonds, sunflower seeds, kidney beans.
· Healthy vegetable-based oils, including olive oil
For whom DASH Diet is Good?
The DASH diet is developed specifically for high blood pressure patients to control to hypertension situation and to improve heart health. According to the American Heart Association, blood pressure readings higher than 130 millimeters of mercury (mm Hg) for systolic blood pressure and higher than 80 mm Hg for diastolic is considered high.
Though the DASH diet is not developed for weight loss but it’s restrictions on junks and processed food, added sugar dishes, low-fat dairies and meats definitely help a person to lose weight if he/she is starts doing exercises under the guidance of a qualified dietician.
How to start the DASH Diet?
DASH is strictly a NO self-start diet at home, you need to consult a registered dietitian before you make any radical changes to your diet. If you’ve determined that you should work on your blood pressure levels then consult an experienced nutritionist, today.
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